Joanna is a pioneering advocate for mental well-being & the founder of Brown Girl Coaching. She has cultivated BGC into a safe space, where Women of Color & Black women living in predominantly white societies can explore their identities, confront societal pressures & embark on a transformative journey towards self-love & fulfillment.
As a BIPOC individual living with ADHD, managing important appointments—whether it’s an interview or a meeting with a government institution—can feel overwhelming. Navigating these moments while balancing cultural expectations, potential biases, and neurodiverse challenges is no small feat. While the nerves may never completely disappear, there are ways to manage the stress and enter these spaces with more confidence and calm.
Here are five strategies that I’ve found helpful for preparing for high-stakes appointments. They’re not just tips for staying organized; they’re about reclaiming your power in environments that can feel intimidating, especially for BIPOC and neurodiverse individuals.
1. Calm is key
Before any important appointment, the most critical thing is to calm your mind and body. However, for those of us with ADHD, calming down can feel like an impossible task, especially when stress hormones are in overdrive. The time leading up to the appointment should be spent grounding yourself, not heightening your stress.
How to do it: Meditation, deep breathing, or mindfulness practices can be extremely helpful. Even if it’s just for a few minutes, centering your mind can significantly reduce anxiety. It’s not about achieving a perfect state of Zen but about taking a few intentional moments to breathe deeply and lower your stress levels.
Find what works best for you on that specific day—some days, a short meditation works wonders; on others, even a quick walk outside can make all the difference.
2. Prepare ahead of time
We all know the classic ADHD struggle: leaving everything until the last minute. For many of us, it’s a pattern that can add unnecessary pressure and leave us scrambling moments before we have to leave. The solution? Preparation, but not at the last minute.
How to do it: Instead of preparing an hour before you head out, take 15 minutes the day before to get everything ready. Lay out your documents, choose your outfit, and plan your route. When you do this in advance, you’re not in a state of panic, and it allows you to avoid those “I forgot something” moments.
This small act of preparation helps avoid last-minute chaos, leaving you feeling more in control as your appointment approaches.
3. Visualize success
For BIPOC individuals, particularly those in queer communities, certain institutions or professional spaces may not always feel welcoming. While this reality is challenging, it’s still essential to approach these appointments with a positive mindset. One tool that has helped me is visualization.
How to do it: Yes, it may sound clichéd, but visualizing your appointment going smoothly can be incredibly powerful. Picture yourself being treated with respect and receiving the help or guidance you need. Imagine everything falling into place—your documents are ready, the person you’re meeting with is understanding, and the process goes smoothly.
Tapping into this visualization not only helps you stay calm but also prepares your mind to seek out and attract positive experiences, even in spaces that may seem daunting.
4. Feel good
Confidence can transform how you carry yourself in any situation. One of the best ways to build that confidence before stepping into an important appointment is by making sure you feel good in your skin—whether that’s through your clothing, hair, or accessories.
How to do it: Wear your favorite outfit, do your hair the way you like, and make sure you feel comfortable and confident. When you feel good about how you look, it can shift how you hold yourself and how others perceive you.
As BIPOC individuals in predominantly white or professional spaces, we may feel pressure to downplay our presence, but don’t be afraid to stand tall. Confidence isn’t about being loud; it’s about feeling secure in yourself and setting clear boundaries. Remember, you don’t have to be overly nice—just respectful and self-assured. People respect those who assert their worth.
5. Set alarms (time blindness is real)
Time blindness is a common challenge for people with ADHD. Losing track of time can make you late or unprepared, which only adds to the stress of an important appointment. The simplest way to combat this? Alarms.
How to do it: Set multiple alarms for the day—one for waking up, one for getting dressed, and two more alarms for when you absolutely need to leave. Breaking your preparation down into smaller steps with time reminders helps prevent those last-minute rushes.
This system might seem excessive to some, but for those of us with ADHD, it’s a lifesaver. The alarms keep you on track and help you arrive at your appointment calm and collected.
Final thoughts
Navigating important appointments as a BIPOC individual with ADHD requires intentional preparation and self-awareness. From managing pre-appointment anxiety to visualizing success in spaces that may feel unwelcoming, these strategies can help you reclaim control and approach these moments with greater confidence.
Advocating for yourself as a BIPOC person in spaces that may not always be inclusive can be daunting, but it is entirely possible. Remember, you are deserving of respect, guidance, and care in every setting. By preparing in a way that works for you, you can walk into any room feeling empowered and ready to tackle what lies ahead.
What strategies do you use to prepare for important appointments? Let’s continue this conversation and share insights so we can better support each other on this journey.
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Read more from Joanna Lawrencia Gähwiler
Joanna Lawrencia Gähwiler, Mental Well-Being & Systemic Coach
Joanna is a pioneering advocate for mental well-being & the founder of Brown Girl Coaching. She has cultivated BGC into a safe space, where Women of Color & Black women living in predominantly white societies can explore their identities, confront societal pressures & embark on a transformative journey towards self-love & fulfillment. Her coaching philosophy is rooted in encouraging individuals to reclaim agency over their narratives. Through 1:1 sessions & community events, she has created a vibrant network of support that fosters empowerment. She continues to inspire & catalyze positive change in the lives of individuals, leaving a lasting mark on the landscape of mental well-being & personal transformation.
